KristaLeigh's Training Journal

[kristaleigh]

Today's workout:

Morning: cardio kickbox 450 calories. I was teaching so I didn't have as high of a burn as usual. Lots of core work though

Evening:
Pulldowns 3x20 @ 55lbs (moved up finally)
Low row 3x20 50lbs, 45lbs, 40lbs
Kinesis pulldowns 3x20 w/ 4 plates
Seated row w/ U-bar 3x20 60lbs, 50lbs, 40lbs
Gravitron pull-ups 3x10 at lvl 6
Gravitron dips 3x10 at lvl 6
Tricep rope pulldowns 3x20 @ 40lbs

Doing triceps after kickbox was much harder than usual. They were on fire from the first rep on dips.
Starting to see some delts

 

[MuscleAddiction]

Here's a back shot from today. I still have a long way to go. My upper body likes to take its sweet time developing while my legs blow up. I'm starting to focus more on upper now so hopefully I'll see some good improvements soon. My lats are way lacking. Just everything from my hips up needs a ton of work. View attachment 48409
And I'm starting to some good changes in my shoulders too so I'm excited.

You are looking great!!! Try incorporating close grip pulldowns, wide grip pulldowns, pull ups palms in, exercises to target the V taper. Thanks for posting pictures...easier to give constructive critisism so you can get that Pro Card!!!

 

[dieseljimmy]

Bears lost to the packers sad day...

As a Chicagoan and a bears fan for my whole life...we suck.

 

[kristaleigh]

As a Chicagoan and a bears fan for my whole life...we suck.

I grew up in Chicago. Been a bears fan my entire life win or lose I still love them

 

[kristaleigh]

Morning workout:

20 min walking on treadmill @ 9% incline

Seated leg curl 3x20 30lbs, 35lbs, 40lbs
Reverse lunges w/15lb db 3x20/side
Standing hip extensions 3x20/side
Back extensions on gnh bench-3x20 w/10lb db

Still have to go easy on the hamstrings and low back but wanted to get a little something in. Working chest and biceps this evening and probably some abs.

 

[dieseljimmy]

I grew up in Chicago. Been a bears fan my entire life win or lose I still love them

I love them and hate them... It's like a real relationship!

 

[kristaleigh]

Tonight's workout:

3x20 push-ups with shins on bosu (omg)
2min abs and obliques
3x20 high cable crossovers 30lbs/side
3x20 cable curls 30lbs
2x20 decline chest press on machine 35lbs
2x20 incline chest press on machine 35lbs
2x20 chest press machine 35lbs
3x20 total ab machine 55lbs
Kinesis side bicep curls 3x20 2 plates/side
Kinesis chops 3x20/side 4 plates
Hanging leg raises 3x20

 

[kristaleigh]

Wednesday:
30 min intervals on treadmill 300 calories
Band rotator cuff work
3x20 shoulder press machine-15lbs, 15lbs, 10lbs
3x20 db lateral raises-3lb dbs
3x20 db front raises-3lb dbs
3x20 clean and press 15lb bar (trying to baby my low back rt now)
3x20 split stance behind the head shoulder press 15lb bar
3x20 bench v-ups

Focused on delts. They've been feeling it lately too. I'm trying to only focus on delts on shoulder day bc I hit my traps on back day. My delts are puny, I know. Don't judge lol

 

[kristaleigh]

after chest day yesterday
after workout today. blurry but my delts are starting to show up.

 

[kristaleigh]

608 calories in 55 min from spin. Still have body sculpt and spin #2 tonight.

 

[longworthb]

U have more dedication then I do lol. I haven't done cardio in forever

 

[kristaleigh]

U have more dedication then I do lol. I haven't done cardio in forever

I teach lol. No choice

 

[longworthb]

True

 

[kristaleigh]

Evening workouts:

Body sculpt-512 calories
Spin-608 calories.

Today's total: 1728 calories.

Sculpt really hit on chest and back. Lots of delts too. Well lots of everything. I'm going to hurt tomorrow. But tomorrow is just yoga so that should help.

Now it's time to eat and pass out for the night

 

[kristaleigh]

You are looking great!!! Try incorporating close grip pulldowns, wide grip pulldowns, pull ups palms in, exercises to target the V taper. Thanks for posting pictures...easier to give constructive critisism so you can get that Pro Card!!!

and thanks for the ideas! i've been lazy with my back days. been really focusing lately on them though. hope to see some good changes soon.

 

[kristaleigh]

Yoga this morning. Really needed the stress relief today. Still going to get some cardio in and maybe lift. We'll see what's least sore today.

 

[longworthb]

Yoga = flexibility lol

 

[kristaleigh]

So last night I did nothing. Walked on the treadmill for 30 min to stay warm between clients last night.

Today:
Db chest press 3x20 with 20s
Db flyes 3x20 with 15s
Pec deck 3x20 @35
Kinesis chest press 3x20 with 3 plates per side
High cable crosses 3x20 with 30, 30, 35 per side
Cable bicep curl 3x20 @35
Db side bicep curls 3x20 with 10s
Kinesis side bicep curls 3x20 with 2 plates per side.
Kinesis horizontal chops 3x20 per side with 3 plates per side
Total ab machine 3x20 @ 55


Needing to lay off quads. They're getting too thick for bikini and I don't want to switch to figure. I'm going to take them out of my strength training bc I hit them hard enough with spin and kickbox and body sculpt.


Delts are starting to change

 

[dieseljimmy]

The delts look great! I think your quads don't look too big... Then again I'm biased and not a judge so...

 

[Valkyrie]

Are you wanting to stay in bikini? If so yes stop adding size to legs and don't do much more on the Delts either. Bikini blows my mind I don't know how you girls keep the balance. I only now how to get jacked Lol.

The great bikini girls I see barely look like they lift. They are tight and firm with some abs and they are quite lean, but no definition separation or striations. Nice round butts with a smooth tie in and really round bottom butt cheek. Again, don't know how they maintain just that right amount of body fat.

Abbey Burrows my fave bikini girl:

Do you have a comp coming up?

You're so pretty it shouldn't matter much but it does. Beautiful face can be the difference between first and third I can see you doing really well in bikini.

 

[kristaleigh]

Oh there they are! I'm going to keep telling you to stack some primo on your var. With the cycles you have run I'm surprised you don't have more mass. You may be a low anavar responder. If thats the case adding the primo sill be even more helpful. I think you could get to fitness size in one good 12-16 week cycle. Then it would just be refining since you're nice and lean and on top of everything else.

Question on your training program- damn that is a lot of reps. Who does your program for you? What is the thought process behind the rep scheme?

I'm all natural so I'm only doing prohormones. No var, at least not yet. I'm cutting now and shaping. Going for bikini not figure so I'm trying to shape now rather than build. I've seen good changes from doing high reps. I did a bulking cycle before this.

I'm happy with my quads but they've been judging girls lower bc legs were bigger. We'll see how they look after leaning out a bit more

 

[kristaleigh]

I like nathalia melo.

 

[MuscleAddiction]

One thing to keep in mind girl is not to get overzealous and overtrain...counter productive to what you are trying to accomplish. I like the bottom pic.above where you are showing your delts...too cute . Try the back exercises, and remember to get your rest too...you grow outside the.gym.

 

[Valkyrie]

I'm all natural so I'm only doing prohormones. No var, at least not yet. I'm cutting now and shaping. Going for bikini not figure so I'm trying to shape now rather than build. I've seen good changes from doing high reps. I did a bulking cycle before this.

I'm happy with my quads but they've been judging girls lower bc legs were bigger. We'll see how they look after leaning out a bit more

Sorry babe I edited my whole post I had you confused with someone else so sorry :/

 

[kristaleigh]

Sorry babe I edited my whole post I had you confused with someone else so sorry :/

All good

 

[kristaleigh]

One thing to keep in mind girl is not to get overzealous and overtrain...counter productive to what you are trying to accomplish. I like the bottom pic.above where you are showing your delts...too cute . Try the back exercises, and remember to get your rest too...you grow outside the.gym.

Tomorrow is back day

 

[kristaleigh]

Back and triceps day!!!

3x20 for everything

Band rotator cuff work
Wide lat pulls-40
Close lat pulls-40
Pulldowns-45
Db pullovers-15
1 arm bent over row-12
Seated row-50, 40, 40
Rope pulldowns-30
Decline triceps push-ups
Gravitron dips
Total ab machine-55

 

[kristaleigh]

So yeah, I still exist. Took Monday off bc I felt awful and yesterday off bc everything was closed. And the today we got a blizzard so I didn't leave my couch lol. Back to work tomorrow though. Spin and sculpt classes. 3 days off in a row is really messing with my head. Just about through the holidays tho and getting very excited for this next year.

 

[swollen]

I wish we would get snow like y'all do..

 

[kristaleigh]

I wish we would get snow like y'all do..

I'm just glad they ended up closing. I thought I was going to have to end up going in to work. Sadly work is also my gym so yesterday turned into rest day #3. I was going crazy. But I teach 2 spin classes and body sculpt today so that's making up for it. Double cardio to burn off my bad diet during the time off. Back on track mostly. And I just got hooked up with some epic posing coaching for next season. I'm excited to really dive into contest prep, this time with people who truly support me